Last Updated on March 8, 2024 by Veronica Sparks
As the cost of meat continues to rise, the availability of affordable and reliable meat sources is becoming increasingly uncertain. Supply chain disruptions can further exacerbated the challenges of obtaining your favorite cuts of meat. In these trying times, growing food like high protein vegetables on your suburban homestead is a practical solution to address these issues. Not only does it provide you with alternative protein sources, but it also shields you from the unpredictability of meat prices and availability.
Let’s explore some plant-based protein sources and talk about how you can grow your own protein that will still make delicious, nutritious meals.
The Growing Interest in Plant-Based Protein
Protein is an essential component of a balanced diet, playing a crucial role in maintaining overall health. While animal sources like meat, poultry, eggs from raising backyard chickens, and dairy products are often the go-to options for protein, there’s an increasing interest in plant-based alternatives.
High protein vegetables are not only nutritious but also environmentally friendly, as they require fewer resources and generate fewer greenhouse gas emissions compared to traditional animal agriculture. By cultivating high protein vegetables in your suburban homestead, you can take a significant step towards self-sufficiency and reduce your carbon footprint.
Additionally, it opens up a world of culinary possibilities, allowing you to experiment with flavors and textures in your plant-based recipes.
Soybeans
Renowned for their high protein content, soybeans are a popular choice for plant-based diets.
To grow soybeans:
- Choose a sunny spot in your garden with well-drained soil.
- Plant soybean seeds about 1-2 inches deep, spaced 3-4 inches apart.
- Water your seedlings consistently, keeping the soil moist but not waterlogged.
- Soybeans thrive in warm weather and will be ready for harvest in about 80-120 days.
Soybeans can be used in a variety of recipes, from tofu and tempeh to soy milk and edamame. Try making a savory stir-fry with tofu, vegetables, and a flavorful soy sauce-based marinade. For a sweet treat, blend soy milk with your favorite fruits and a touch of honey to create a protein-packed smoothie.
A 100-gram serving of cooked soybeans contains approximately 36 grams of protein, making it one of the richest alternative protein sources.
Pinto or Black Beans
Pole or bush variety beans are not only delicious but also versatile and rich in protein. You can plant pole beans as a part of the popular Three Sisters Garden or you can plant them on their own.
- Plant them in well-drained soil after the last frost, ensuring they receive at least 6-8 hours of sunlight per day.
- Space the seeds 2-4 inches apart and water consistently, keeping the soil evenly moist.
- With proper care, you can expect a bountiful harvest in 80-90 days.
Pinto and black beans are versatile ingredients that can be used in various dishes. Create a hearty bean chili with tomatoes, onions, and spices, or make bean burgers by blending cooked beans with spices, breadcrumbs, and your choice of seasonings. You can also prepare a nutritious bean salad with a zesty vinaigrette dressing.
A 1/2 cup serving of cooked pinto or black beans provides approximately 8 grams of protein, making them an excellent addition to your protein-rich meals.
Peanuts
If you want a fun and rewarding crop to grow in your suburban homestead look no further than peanuts!
To grow peanuts:
- Plant peanut seeds 1-2 inches deep in well-drained soil, and ensure they receive plenty of sunlight.
- As they grow, peanuts will develop underground, so make sure the soil is loose to allow for easy harvesting.
- Harvest them when the leaves begin to yellow, and let the peanuts dry before storing them.
Peanuts are a crunchy and nutritious snack on their own, but they can also be used in a variety of dishes. Make a creamy homemade peanut butter by blending roasted peanuts with a pinch of salt and a drizzle of honey. You can also add crushed peanuts to salads, stir-fries, and Thai peanut sauce for an extra protein boost.
A 1-ounce serving of peanuts contains approximately 7 grams of protein, making them an excellent choice for a protein-packed snack or ingredient in your recipes.
Sunflowers
A gorgeous addition to your outdoor space, sunflowers are twice as beneficial for your garden since they attract polinators and can also yield high-protein seeds.
To grow sunflowers:
- Choose a sunny location with well-drained soil and plant sunflower seeds 1 inch deep, spaced 6-12 inches apart.
- Keep the soil consistently moist until the seedlings establish themselves.
- Sunflowers typically mature in 80-120 days, and the seeds can be harvested once the flower heads have dried.
Sunflower seeds can be used in both savory and sweet recipes. Sprinkle them on top of salads, add them to granola, or make a creamy sunflower seed butter as an alternative to peanut or almond butter. You can also use them in baking for a delightful crunch and added protein.
A 30-gram serving of sunflower seeds contains approximately 9 grams of protein, making them wholesome and versatile among alternative protein sources.
Quinoa
A nutrient-rich, high-protein grain, quinoa can easily grow in your garden.
To grow quinoa:
- Plant quinoa seeds about 1/4 inch deep in well-drained soil and space them 6-18 inches apart, depending on the variety.
- Quinoa is resilient and can tolerate different soil conditions, but it thrives in full sun.
- Harvest the grain when the seeds turn a deep red or yellow hue.
Quinoa is a versatile ingredient that can be used in salads, soups, and side dishes. Create a refreshing quinoa salad with diced vegetables, herbs, and a zesty dressing, or prepare a savory quinoa pilaf with sautéed onions and garlic. Quinoa can also be used as a protein-rich replacement for rice or pasta in various dishes.
A 1/2 cup serving of cooked quinoa contains approximately 4 grams of protein. While it may have slightly less protein than some other options, quinoa is still a valuable addition to your high-protein vegetable repertoire due to its versatility and nutritional benefits.
Edamame
Edamame are young soybean pods, prized for their delicious taste and protein content. To grow edamame, follow the same guidelines as for soybeans, but harvest the pods when they are still green and tender.
These delicious pods can be enjoyed as a simple snack by boiling the pods and sprinkling them with a touch of sea salt. They also make a fantastic addition to stir-fries, salads, and sushi rolls. For a unique twist, try making an edamame hummus by blending cooked edamame with garlic, tahini, lemon juice, and olive oil.
A 1/2 cup serving of cooked edamame provides approximately 4 grams of protein, making it a delectable and nutritious addition to your high-protein vegetable selection.
Spinach & Broccoli
Growing broccoli and spinach gives you nutrient-dense and protein-rich vegetables right in your garden.
- Plant spinach seeds 1/2 inch deep and space them 2-6 inches apart, while broccoli should be planted 18-24 inches apart.
- These vegetables thrive in cool weather, so plant them in early spring or late summer for the best results.
- Keep the soil consistently moist.
Both spinach and broccoli are versatile ingredients that can be used in numerous recipes. Create a protein-packed meal replacement smoothie by blending spinach, banana, nut butter, and protein-rich Greek yogurt. For broccoli, try roasting it with olive oil and your favorite seasonings or adding it to pasta dishes for an extra nutrient boost.
A 2 cup serving of raw spinach contains just under 2 grams of protein, while broccoli provides approximately 2.5 grams of protein in a 1 cup serving.
While they may not have the highest protein content, these vegetables are rich in other essential nutrients and can contribute to your overall protein intake when consumed regularly.
Nut Trees
If you have ample space on your suburban homestead, consider planting nut trees such as almonds, walnuts, or cashews. Nut trees take more time to mature, but the effort can be rewarding.
Choose a sunny spot with well-drained soil, and plant nut tree saplings according to the specific guidelines for each variety. Be patient, as it may take several years before the trees bear fruit.
Nuts can be enjoyed as a snack or incorporated into a wide range of dishes. Make your own nut butter by blending roasted nuts with a touch of honey or cinnamon. Crushed nuts can be used as a crunchy topping for salads or oatmeal, and they can also be included in baked goods like cookies and muffins.
Nuts are a dense source of plant-based protein. A 1 once serving of almonds, for example, contains approximately 6 grams of protein. The same amount of walnuts provides just over 4 grams of protein. Cashews, too, are a good source, with around 5 grams of protein per ounce.
Including a variety of nuts in your diet can contribute significantly to your daily protein intake.
Ready to Grow Some Alternative Protein Sources?
Growing high protein vegetables on your suburban homestead is a sustainable and self-sufficient choice. It’s also a rewarding journey that can enhance your culinary experiences. These high protein vegetables not only offer health benefits but also allow you to create delicious, protein-rich recipes that can become staples in your healthy diet.
So, roll up your sleeves, dig into the soil! Let your suburban homestead become a thriving hub of high protein vegetable goodness.